3 Lightning Fast Ways to Deal with Feeling Overwhelmed

We have all been there, “the day that never ends” the one that has you asking yourself “are you kidding me right now? What else could go wrong?” Maybe its work or maybe its family or maybe it’s both!

Feeling overwhelmed, stressed and unable to cope with these feelings is a normal response when we are pushed past our capacity to manage. Here are 3 ways to begin coping and feel relief instantly.

 

  1. Change your Thoughts

Begin to notice your thinking. Are there themes to your thoughts? Are your thoughts stressful in nature and perpetuate feeling overwhelmed? Here is an example:

“This is too much”
“This is a terrible day”
“I can’t handle it”

Next, make a choice to argue your thoughts. Generalizing your experience is the biggest culprit of continuing the cycle of feeling overwhelmed!  Try asking yourself: Is this true 100% of the time? Another trick is, think the opposite. Here is an example:

“This is a lot of stress for the moment. I can handle everything I am given”
“This moment is tough for me and I will get through it”
“I can get through this, as I have before”

 

  1. Change Your Behavior

Evaluate what actions (behaviors) you are choosing, in the moment,  that maintain you feeling overwhelmed. Are you saying yes to too many people? Is your body/mind overstimulated by your environment? Then make an active choice to change your behavior. Here are some ways to practice this:

Give yourself a 5 minute break. NO EXCUSES ! Anyone can step away from anything for 5 minutes!
(Hint: Find a Bathroom, it’s the perfect excuse)
Practice saying No to tasks/responsibilities that will create addition stress
Breathe long, deep, slow breaths

 

  1. Practice Kindness

One of the most important ways to cope with stress and feeling overwhelmed is to practice kindness to yourself and others. People forget this often and it can make a huge difference in the ways we cope with stress. First, give yourself the gift of kindness- be patient with yourself and stop holding yourself to impossible standards! Give yourself credit and cut yourself a break!

Next, practice kindness towards others. Remember, everyone has their own journey in life and we often don’t know where others come from or their experiences- Chose to give people the benefit of the doubt-it will give you more peace.

Okay so this wasn’t as “Lightning Fast” as promised, but managing emotions is not always as logical and neat as we would like it to be! Remember the steps above when you are feeling overwhelmed or having a rough day. If these feelings become too difficult to bear, please seek professional help- we are here to help you improve your psychological well-being!

 

With Kindness,

Valerie Spiropoulos, LCPC

www.TheCenteredLifeTherapy.com

 

 

 

 

7 Ways to get the most “bang for your buck” in therapy

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Hopefully I don’t put myself out of a job, but I will be the first to admit- Therapy is expensive! In Naperville, Illinois (a Western suburb of Chicago), a 50 minute session can range anywhere from $150-$280.  Insurance is an option for some, but we all know the status of our healthcare system these days and who wants an insurance company telling them how many sessions they’re allowed to attend?

Although costly, there is great value in the therapeutic process. Clients often experience emotional relief, a sense of support and learn tools to cope with the issues that brought them to therapy.


A guide to get the most “bang for your buck” when you start counseling.

 

1. Before you start…STOP and commit!

Understanding the befits of counseling and working to overcome some of the stigma  associated with it, will save you tons of time and money. This can be challenging- be sure to reach out to people you trust.

2. Be an educated consumer!

With instant information at our fingertips, we have unlimited options.

  • Learn the difference of counselor credentials in your state
  • Ask people you trust for a referral (ie: your doctor, a trusted friend or family member)
  • Think about the type of therapist you would connect best with: male/female/passive/directive/younger/older

 

3. Try before you buy!

The relationship between you and your therapist is a major catalyst in helping you work towards your goals; ask if they can provide a free phone consultation. This will give you an opportunity to see if they’re  a “good fit” before the first session.

 

4. Therapy is not magic, nor is it a “quick fix”

If this was the case, I would wear a cape to work and you could get therapy at your local Starbucks Drive Thru!

  • Be patient first with yourself- you are a complex and unique individual, exploring your issues and learning to cope with them takes time, patience and understanding.
  • Secondly, be patient with your therapist- our top priority is to help you. We can’t, unless we understand you- and that also takes time and patience.
  • There is no “magic number” of how long it will take you to overcome your struggles- that is a very personal and individual process.

 

5. Just because it hurts, doesn’t mean it is bad for you.

If change were easy and pleasant, we would all be living ideal versions of ourselves! The reality is: change can be an uncomfortable process that can stir up some emotions that can be tough to handle. At the same time, having an expert in your corner, who can support you in managing these feelings and challenge your fears is very re-assuring!

 

6. Come prepared.

We love our clients and the work that we do! We put all else aside when we meet with you. For that one hour, we give our attention, focus and care 100% to you. Please come prepared to do the same for yourself. Honor the time you spend on bettering your life by being present and open to change.

 

7. If it is not helping~ please say so.

If you bought a pair of pants and they didn’t fit, would you keep trying them on every week?

  • Maybe, but you would bet it would be pretty frustrating! The same goes for therapy.
  • Treatment is an extremely individualized, unique process for everyone; it can take some time to find what works best.
  • Don’t assume that just because your therapist is an expert in counseling, they are an expert in what works specifically for you.
  • Be vocal about what you find helpful and what you do not… trust me, we appreciate the feedback!

Keep these tips in mind and you can save yourself a ton of money! But don’t forget that it’s not the dollar amount that defines the value in therapy- its you.

Best of luck,

Valerie Spiropoulos, LCPC

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www.thecenterelifetherapy.com